PERFORMANCE
Warm-Up.
Three sets of:
Double-Under, Practice or Single Under x 30 seconds
Inchworm x 3 reps
Single Arm Dumbbell Push Press x 5 reps, followed by
Dumbbell Waiter’s Carry x 50 feet
*perform single arm push-press and waiter’s carry on same side before switching sides
Followed by…
Two sets of:
“Depth Drop Warm-Up”
Depth Drop x 1 rep
Depth Drop + Max Height Jump x 2 reps
Depth Drop + Broad Jump x 3 reps
Then…
A.
Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 70-80%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
B.
“CrossFit Games Open Event 21.1”
For time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders
Time Cap = 15 minutes
2 /21 ww
Done on Sunday.
A. coming back from another cold so started low and just went by feel 95-105-115-125-135-135-145-150-150-150 about 65% form was good.
B. rx 15 ww 40 du (263 reps) at the cap, during the open in 2021 did 221 reps 42 rep improvement. Shocked and pleased. I hope it comes back in the open when I am well. I think I could stack a bunch more reps on top of todays performance.
Well it was good but I changed it up a bit.. Three sets of: Single Under x 30 seconds Inchworm x 3 reps KB @ 45 pounds Push Press x 5 reps, followed by KB @ 45 pounds Waiter’s Carry x 50 feet Followed by… Two sets of: “Depth Drop Warm-Up” Depth Drop x 1 rep Depth Drop + Max Height Jump x 2 reps Depth Drop + Broad Jump x 3 reps Then… A. Every 90 seconds , for 10 rounds Jerk Dip + Power Jerk + Jerk with a pause @ 135 pounds. B. 5 rounds for time… Read more »
Changed it up because….wall walks 😫
Every 7’ for 42’ (6 sets) for times:
15 cal echo bike
500m row
10t2b
4:41/4:23/4:23/4:24/4:25/4:18
Finished 9 + 90 and did another 5 wall walks
Yesterdays
5 Rounds for time – 21:24
400m Run – TM @ 7.2mph – 2:06/round
12 FR Alt Lunges @ 95# – 6/6 each round
12 Back Squats @ 95# – UB
***BB taken from the rack for lunges and BS. 1:30 faster than in April, but I ran outside in April, so today wasn’t really any faster. Good one to get the day started!!